A. EMOM 10 min
Min 1: 3 power cleans; build to a heavy set of 3
Min: walk walks x 2-3
B. For time
21-15-9
Hang Power cleans 135,95
Hand release push-ups
Box jumps 30,24
Masters
A. 3 sets
8-10 barbell inverted row
10 DB bench press
20 sec side plank/side
B. For time
21-15-9
Goblet squats
tuckups
burpees
Row 400m after each set
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi